Box
Strength-
Every 2 minutes, for 4 rounds.
5 Floating DL + 10-15 Push ups
Metcon-
For time-
21 Cal bike / row
21 Wall balls
18 Cal bike/row
18 Burpees over bar
15 cal bike
15 wall balls
12 cal bike/row
12 burpees over bar
9 cal bike/row
9 wall balls
6 cal bike/row
6 burpees over bar
3 cal bike/row
3 wall balls
Plate & Dumbell WOD
Warm up-
Tabata this- 3 rounds-
– Plank
– squats
– Hip taps
Metcon-
For time-
21-15-9
OH lunges with plate/DB
Ground to OH
Hollow rocks
rest 1 minute
18-12-6
OH lunges with plate/DB
Ground to OH
Hollow rocks
rest 45 seconds
15-9-3
OH lunges with plate/DB
Ground to OH
Hollow rocks
rest 30 seconds
100 "Mountain climbers"
Bodyweight
For time-
21-15-9
Jumping lunges
HRPU
Hollow rocks
rest 1 minute
21-15-9
Jumping lunges
HRPU
Hollow rocks
rest 1 minute
21-15-9
Jumping lunges
HRPU
Hollow rocks
rest 1 minute
100 "Mountain climbers"